Monica's Mighty Mood Boosters: My Go-To Supplements for Mental Wellness
As a therapist, I often talk about the importance of emotional health, but physical well-being plays a massive role in our mental health too. One thing that often comes up in sessions is how lifestyle choices—including supplements—can help boost our mood, energy levels, and focus. While therapy, movement, and mindfulness are the cornerstones of mental wellness, supplements can provide some additional support. So, I thought I’d share a few of my favorites that I personally use or recommend based on research.
1. Omega-3 Fatty Acids (Fish Oil)
These are a go-to for me. Omega-3s, particularly EPA and DHA, have been shown to support brain function and reduce symptoms of anxiety and depression. They help keep those mental gears running smoothly. I’ve noticed a difference in my clarity and focus since adding a high-quality fish oil to my routine. Plus, it’s great for heart health—win-win!
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2. Magnesium
Magnesium is like the unsung hero of relaxation. It’s crucial for a good night’s sleep, reduces muscle tension, and even helps with anxiety. When stress starts to build up (which let’s face it, happens to all of us), I find that magnesium can really help take the edge off, both mentally and physically. It’s my go-to on those restless nights when my brain just won’t turn off.
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3. Vitamin D
It’s no surprise that Vitamin D deficiency is linked to mood disorders like depression—especially during those darker, winter months. If you’re not getting enough sun, a vitamin D supplement can make a world of difference. I recommend it to many clients who feel a slump in their energy or mood when the sun isn’t shining as much.
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4. Probiotics
Gut health is mental health, right? I’m a big believer in the gut-brain connection, and probiotics help keep your digestive system happy, which can directly impact your mood and energy levels. When your gut’s in balance, it’s easier to feel emotionally balanced too. Plus, probiotics help with overall digestion and immunity, so it’s a nice all-around support.
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5. Ashwagandha
Ashwagandha is one of my favorite adaptogens. It’s an ancient herb known for reducing stress and anxiety while promoting a sense of calm without making you feel drowsy. I find it particularly useful on those days where I’m juggling multiple responsibilities and need to stay grounded. It’s like a natural way to help manage the stress load.
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6. B-Complex Vitamins
When I’m feeling drained or my energy is dipping, B vitamins are the first thing I turn to. They’re known for supporting brain function, mood, and energy production. If you’re someone who’s always on the go or dealing with mental exhaustion, a B-complex can be a lifesaver.
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7. L-Theanine
This is a little gem I love for calming my mind. L-Theanine is an amino acid found in tea leaves that promotes relaxation without sedation. It’s great for focus and taking the edge off anxiety without making you feel tired. I’ll often recommend this to clients who are looking for a natural way to calm their minds during stressful times.
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8. Rhodiola Rosea
Another adaptogen, Rhodiola is fantastic for boosting mood and reducing mental fatigue. I personally love it for those days where my energy is low, but I need to stay sharp and focused. It’s great for helping the body adapt to stress and improving resilience—both mentally and physically.
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A Quick Note
Before you dive into the supplement aisle, remember that supplements are just that—supplements. They’re not a replacement for a healthy lifestyle, proper sleep, a balanced diet, or therapy. And not all supplements work the same for everyone, so it’s important to consult with a healthcare professional before starting any new regimen, especially if you’re on medication.
Final Thoughts
I like to think of supplements as a little extra support system for my mental and physical health. They don’t replace the work I do in therapy, but they can certainly complement it. Taking care of your mental well-being is a holistic practice—so if a little fish oil or magnesium can help me show up as my best self, I’m all in!
What about you? Have you found any supplements that support your mental health journey?
Legal Disclaimer: I am not a medical provider, and the information shared in this blog reflects my personal preferences and experiences. The content provided is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional or licensed physician before starting any new supplements, treatments, or wellness practices, especially if you have any pre-existing medical conditions or are taking medications. The supplements and suggestions mentioned here are based on personal experience and are not guaranteed to be effective for everyone.